Workout Routine for
Hard Buttocks using a Swiss Ball
The workout routine below will utilize the swiss ball's unique abilities in order to help you develop a strong buttocks.
As mentioned, the only equipment you'll need to go through the list of exercise is a swiss ball, which are easily found in commercial gyms or can be affordably purchased for home use.
The fitness program consists of 7 exercises that you can perform daily or whenever you feel the need to give your buttocks a good workout.
The muscles that will be solicited are your buttocks, naturally, as well as your inner thighs, quadriceps, and hamstrings.
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Workout Routine
| Thighs #1 | Squat on Wall | |||
|---|---|---|---|
 |
3 Sets |
10 Reps |
|
| Thighs #2 | Squat Sideways against the Wall | |||
 |
3 Sets |
10 Reps |
|
| Thighs #3 | One-Legged Squat | |||
 |
3 Sets |
10 Reps |
|
| Thighs #4 | Reverse Leg Curl | |||
 |
3 Sets |
10 Reps |
|
| Thighs #5 | Lying Ball Squeeze | |||
 |
3 Sets |
10 Reps |
|
| Thighs #6 | Reverse Bridge | |||
 |
3 Sets |
10 Reps |
|
| Thighs #7 | Seated Ball Squeeze | |||
 |
3 Sets |
10 Reps |
|
Additional Notes
You'll note that 3 sets of 10 reps are recommended for every exercise listed as it will let you pursue general muscle strength in the muscles targeted.
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